Fruits are foods that are part of a healthy diet. In addition, fruit-rich diets provide excellent benefits to the body, including a reduced risk of several diseases.
The nutrient composition of the fruit varies widely among different types, but all varieties contain important nutrients. Fruits tend to be high in minerals and vitamins . These include vitamin C, folic acid and potassium. Also, they are high in fiber, which is important for lowering cholesterol and increasing satiety, helping to lose weight.
Fruits are also rich in antioxidants, which help fight against free radicals that can cause problems to the cells. Because fruits contain different nutrients essential for health, it is important to consume them on a regular basis
2 INCREDIBLE BENEFITS OF FRUITS.
1. They Help To Lose Weight.
Fruits help to lose weight , since they are rich in nutrients and low in calories. They are also high in fiber and water content, which will make the body feel full for a long period of time and avoiding overeating. Because of this, you can usually eat the fruit until you are satisfied, without consuming a lot of calories.
The best fruits for weight loss are citrus, apples, oranges and grapefruits .
Also, it is important to know that all solid fruit fills a lot more to the body than fruit juice or puree. Therefore, studies show that the consumption of a large amount of fruit juice is linked to the increase in calorie intake, thus increasing the risk of obesity and other serious diseases, because the game is eliminated in a way rapid growth of the organism, leading to overeating.
2. Reduce Disease Risk.
Carrying out a diet rich in fruits undoubtedly reduces the risk of many serious diseases like diabetes, heart disease, and cancer.
A review of nine studies found that each additional serving of fruit each day reduced the risk of heart disease by 7%. Another study showed that consumption of fruits like grapes, apples and blueberries is associated with a lower risk of type 2 diabetes. And another study showed that citrus fruits can raise citrate levels in the urine, which decreases the risk of kidney stones
Increasing fruit intake can also reduce oxidative stress , and high blood pressure. For this reason, it is essential to incorporate fruits into daily food.
HOW MUCH FRUIT DO YOU HAVE TO EAT A DAY?
When it comes to eating fruits, it is difficult to overeat, since fruits are rich in fiber and water, which makes the body fill up easily. Because of this, it is very difficult to eat large quantities of fruit every day. In fact, only 1 in 10 people meet the minimum recommended daily fruit.
Although consuming large amounts of fruit is very unlikely each day, various studies have examined the effects of eating 20 servings per day.
In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects.
In a slightly larger study, 17 people ate 20 servings of fruit a day for several months, with no adverse effects.
In fact, researchers found potential health benefits. Although these studies are small, they provide reasons to believe that fruit is safe to eat in any quantity .
Food research centers recommend that for the average person, the fruit is safe in almost any amount . Unless you are intolerant or are on a very low carbohydrate or ketogenic diet.
Although it is possible to eat healthy while eating too little or too much fruit, the ideal amount is somewhere in between. The general recommendation for fruits and vegetables is at least 400 grams per day, or five servings of 80 grams, which is equivalent to one cup.
This recommendation stems from the fact that consuming five servings of fruits per day is associated with a lower risk of death from heart disease, stroke and cancer.
Given this, the daily incorporation of fruits is important , since, without mistakes, they provide excellent health benefits in general, which is beneficial for the proper functioning of the human body.